Naples Half Marathon Training Block FULL Analysis: What worked? What would I change? - Seth James DeMoor

Quick summary of Naples Half Marathon Training Block FULL Analysis from Seth James DeMoor – great watch! Below is the breakdown so you can try the workout today. Be sure to watch the full video for all the nuances.

Key training concepts & practical tips

• Volume matters – he ran up to 130 mi/week for three weeks; for a fast half‑marathon he recommends a sustainable 110 mi/week.
• Altitude & vertical gain – mountain runs (Colorado winter) boost red‑blood‑cell recruitment; keep true‑vertical sessions to 2 × / month instead of weekly.
• Speed‑ladder / threshold runs – 13‑16 mi at ~5:20‑5:30 / mi (altitude) built lactate tolerance. He plans to break these into 7‑9 mi early‑mid block for better cadence and race‑day responsiveness.
• Doubling – two‑a‑day runs (e.g., 10 mi + 10 mi or 13 mi + 7 mi) 4‑5 days a week sharpen aerobic engine and mental grit.
• Long‑run pacing – drop the long‑run pace by 5‑10 % (e.g., from 6:45 / mi to ~6:20‑6:25 / mi) to stay fresh.
• Gym & strength – leg‑strength fades after 110 mi/week; add hip‑flexor plyometrics and overall strength work, especially after long threshold runs.
• Race‑day listening – watch competitors’ breathing; if you’re breathing less hard, you’re likely in a stronger aerobic zone.

Example workout you can try now

Altitude‑Threshold Speed Ladder (adaptable to your terrain)

1. Warm‑up: 1 mi easy
2. Threshold run – 7 mi at ~5:20 / mi (or 10 % slower than your goal half‑marathon pace) – keep effort steady, focus on cadence.
3. Cool‑down: 1 mi easy If you have altitude access, run the same effort on hills to capture the red‑blood‑cell benefit.

How to customize

• Convert the paces to minutes per mile or km in the Pacing app to match your current fitness.
• If you can’t hit 110 mi/week, aim for a 90‑100 mi/week base and still include a weekly double.
• Swap the 7‑9 mi threshold for a 5 mi “speed ladder” if you’re short on time.

Closing note

Try the 7‑9 mi threshold ladder (or the full 13‑16 mi ladder if you’re up for it) and experiment with a couple of double‑run days this week. Adjust the paces to fit your own goal, and feel free to fine‑tune the volume in the Pacing app. You’ll be building a stronger aerobic engine while staying injury‑free – just like Seth! 🎉

Remember to watch the full video for deeper insights and the complete training block breakdown.

References

• Naples Half Marathon Training Block FULL Analysis: What worked? What would I change? - YouTube (YouTube Video)

Workout - Seth's Half-Marathon Threshold

• 0.0mi @ 12'00''/mi
• 0.0mi @ 8'00''/mi
• 0.0mi @ 13'00''/mi

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